DC Road Runners - Enter your slogan here

6 x 800m in 5k or 10k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be decent, a little warmer with temps in the low 50s and higher humidity at 86%, with little wind but a definite chance of light rain. Dress accordingly, and still bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School. Since we do not have the same track-use challenges as the Wednesday night group, we will try to stay close to the posted Wednesday workouts, while tailoring them to our open track in the AM over the next couple of months, for those of you who saw Coach Ed's email concerning the same.

March 2, 2023 - 6 x 800m in 5k with 400m jog recovery in between, and the first one or two intervals in 10k/8k Pace

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout guaranteed to build both strength and stamina for your summer races. For those of you who left it all out on the Club Challenge course, dial these back to 10k pace unless you are feeling very frisky. That is because these are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k/8k pace, so take the first two easier (and keep it there if tired from the race), then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In the Coach Rich news ...

Greetings Thursday morning track fans. Congratulations to all of you that participated in the Club Challenge 10M this past weekend. Our individual results are below but the team scoring has been delayed and is not available yet. Congrats to all of you that took on this incredibly difficult course. Sorry if I missed anyone.

58:43 - Rodrigo Vellon
1:06:36 - Brian Young
1:11:34 - Will Hernandez
1:11:47 - David Meeks
1:12:39 - Kate Scott
1:12:40 - Hope Seck
1:12:40 - Chris Walsh
1:13:39 - Melinda Metz
1:24:06 - Yuko Takakusaki
1:30:07 - Eunja Rau
1:39:13 - Miguel Cuya
1:39:22 - Jill Brasky

The last 2 Snowball Series races are the Burke Lake 12K this Sunday March 5 and the Ft. Hunt 10K on March 12. To register to run or volunteer go to www.dcroadrunners.org.

The DCRRC annual banquet is this Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running! Rich

Coach Big Guy will be at Yorktown in the AM, but Coach Rich is still on the DL for a bit.

10 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be warm, with temps in the lower 60s, lower humidity, and with a little wind from 10 to 13 MPH, with the rain ending by the the workout – sweet! Dress accordingly, but still bring fluids to hydrate!

February 23, 2026 – 10 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

For this Pre-Club Challenge workout we return to the workout we run the most each cycle, as it is a terrific base builder – and here – a great tune-up for Sunday's race! As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, adjust your pace so that you can finish at least 10 repeats. Running it the right way – steadily with consistent jogs and lower times late - will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Greetings Thursday Morning Track Fans. 70' tomorrow. I hope you all enjoy it. A few of the crew did some solid racing this past weekend. Congrats to each of you.

Tatyana Steis ran the Oak Island (NC) Marathon in 3:13:59. This was good for 2nd OA Female. It was Tatyana's 19th state.

Miguel Cuya ran the Austin Marathon in 5:01:07 for his 30th marathon across 13 different states.

Yuko Takakusaki ran the club's George Washington's Birthday Marathon in a time of 4:28. For those of you that don't know this is a ridiculously hilly course!

After this weekend's Club Challenge the last 2 Snowball Series races are the Burke Lake 12K on March 5 and the Ft. Hunt 10K on March 12. To register to run or volunteer go to www.dcroadrunners.org.

The DCRRC annual banquet is coming quick on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Good luck to all racing at the Club Challenge this coming weekend. For those of you that have never run the course, my warning is to take the first 5M easier as the last 5 are a killer! You have been warned :)

Happy Running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!